These gestures that increase anxiety
Anxiety is the body's response to fear of the future, real or not.
Not setting limits and adapting to everyone, all the time
Remember, the body loves routine. Set some pretty stable boundaries and rituals, no matter where you are:
- wake-up time
- mealtime
- bedtime
- specific time you exercise.
For example:
- every morning, I get up at 6:00 am, do my morning care, prepare my coffee, do 30 minutes of exercise.
- every day of the week, I break my fast around 12:00, have a meal around 5:00 and a snack around 6:00.
- every day, I [...]
Confusing sadness and anxiety with energy level
Emotions, whether positive or negative, when intense, are energy consuming. If emotions are repressed or lived in extremes, you will be more tired; happy or not.
Believing that being emotionally intelligent is not being "sympathetic" or compassionate
Saying no, choosing, recognizing what makes us feel good, is also saying yes to a range of activities.
Stimulus control over the ability to choose our response Response
Stimulus Thoughts Response
Stimulus control over the ability to choose our response Self-management
Spend the day in front of the screen
There is not necessarily a direct causal link between screen time and anxiety. However, content and intangibility unequivocally do have an impact on anxiety levels. Instead, follow motivational people, check out content that calms you and most importantly, disconnect. The best way to produce feel-good hormones is to move.
Staying in pajamas or soft clothing
Working from home? Put on some shoes, get dressed and pretend you're at work, for real. You will be much more credible in your role. Personally, I can't see myself negotiating in stocking feet... You'll also have a greater sense of control.
Not being physically active
Physical activity to reduce anxiety
Physical activity has many health benefits. Regular physical activity improves mood and self-esteem and reduces stress and anxiety.
It appears that just 20 to 40 minutes of physical activity can improve mood and decrease anxiety levels for several hours.[1]
Do not create
In addition to the physiological mechanisms, there are psychological mechanisms to explain the effect of the distraction hypothesis. Our creative leisure time forces a mental pause, a period in which our negative and preoccupying thoughts give way only to our leisure, our mood will be improved.
Creating also has an impact on feelings of self-efficacy, or the belief in one's ability to succeed. More anxiety? Choose more structured projects.
Focus on the destination rather than the experience of the journey
Whether it's a real trip, a college project, a field hockey game, redirect your attention to the steps that lead to it.
Isolate and withdraw from social situations
Evidence suggests that the practice of empathy via caring is a simple and inexpensive practice that generates empirical results on recovery and the resilience process.
Do not prioritize pleasure
Pushing the limits of one's comfort zones, every day, 365 days a year, in all spheres of one's life is not a solution that can be sustained over the long term. Sometimes, clinging to the past (single life at home), in a daily life that involves pushing yourself at home (parenting) and at work (many expectations), without reviewing your performance or your involvement and wanting to invest as much in your hobbies IS a source of anxiety. We wake up one morning in a zone of overload, which reduces our room for maneuver and alters our ability to recover adequately. The spiral of anxiety is set in motion.
Handing over power to others
Just because you have chosen to live better with anxiety does not mean that those around you will. Be aware that some people do not want to change. At work, put the mission of the organization back at the forefront and try to increase your time in less stressful environments when possible. The importance of creating a safe environment at home is even more important.
[1] Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48‑56.